Your muscles contain two types of fibers: slow-twitch and fast-twitch. Slow-twitch fibers fuel aerobic exercise and contract for a long period of time, and your fast-twitch fibers contract quickly and contribute to explosive and powerful movements. While your genetics determine fiber distribution, plyometric training helps to develop and strengthen your fast-twitch fibers. Plyometric exercises consist of explosive movements that build power and maximal strength output in a short period of time. Regardless of whether you want to sprint faster or become a power lifter, plyometrics will help you build your fast-twitch fibers.
Plie Jumps
Step 1
Stand up and position your feet two inches wider than shoulder-width and bend your knees slightly. Turn your toes out 45 degrees.
Step 2
Stick your buttocks out behind you and tighten your abdominal muscles. Hang your arms in front of your body, between your legs.
Step 3
Lower your buttocks toward the ground, stopping when your thighs reach parallel to the floor. Push up through your heels and jump as high as possible. Bring your legs together and reach overhead while you jump. Land softly on the balls of your feet, stabilize yourself and repeat the exercise until you complete 10 jumps.
Butt Kicks
Step 1
Stand up and position your feet shoulder-width apart. Bend your knees slightly and hang your arms by your sides.
Step 2
Jump and kick your feet behind you. Touch your heels to your butt, if possible.
Step 3
Land gently on the balls of your feet and balance yourself before doing another kick. Complete 10 butt kicks.
Explosive Push-ups
Step 1
Go onto your hands and knees. Get into push-up position by placing your hands, slightly wider than shoulder-width apart, on the ground. Extend your legs behind you and lift onto your toes.
Step 2
Contract your abdominal muscles and straighten your back so that it forms a straight line with your heels, knees, hips and shoulders. Lower your chest toward the floor, bending and flaring your elbows as you do this. Pause for five seconds when your chest is two inches from the floor.
Step 3
Push your arms to straight, as fast as possible, and lift your hands off the mat. Land gently on your hands and resume your push-up position before doing another repetition. Reduce intensity by doing it on your knees.
Tips and Warnings
- Start with a low number of repetitions and build your strength before increasing reps. Wait two or three days between sessions to let your body rest and recover.
- Plyometrics are high-impact exercises that may cause strain on your joints. Avoid doing them if you have a knee or hip injury or arthritis.
References
- Thomas College: What is Plyometric Training?
- Indiana University: Fast Twitch and Slow Twitch Muscles?
- "ACE Personal Trainer Manual"; American Council on Exercise; 2003
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